Aaah it has been a long but glorious week of traveling non-stop and finally making it home, Your YHC has been to Ft. Lauderdale & Dallas this week. I am back though and ready to rumble! One of the PAX reached out the night before and asked for no running. This was someone I completely RESPECT and so accommodated…. You know what we have not done in a while?? TABATA TIME.
WELCOME ALSO FNG – Matt Waller. Matt is a local pastor and was brought to us through Tweetsie!
Warmup:
30 to 40 SSH…. Lost track cause Ponch roles up in the back seat of a police car hollering at us.. What up Ponch!
10 SLOW Deep Squat … All for Tammy Faye, luckily his code brown held out
10 Dwight Shruts, 10 Dwight Shruts LEFT, 10 Dwight Shruts RIGHT
15 Windmills
Arm Circles
The THANG:
Listening to our ChatGPT induced female voice, with an aussie accent of course, we started the Tabata app of our demise. This AI calls the exercise. There is audio queue to start working out and then when to end. We did 3 sets of each excercise in AMRAP fashion. The timer was 20 seconds on and 10 second breaks. GO!
- KB Swing
- Squat to Press
- KB Curls
- Lawn Mowers
- Staggered Merkins
- Chest Press
- WWII w/ KB
- Upright Row
- KB Squats
- Skull Crushers
- Burpees, yes, Burpees
- LBC w/ KB
- Russian Twist
- Power to the People ( in honor of Spare!)
- Bent over Row
- Overshead Press
- Teabag Squat
- Darcy Swing
- 8-Count Burners
Mary:
Pass around Mary to the PAX for some closing beat down.
Moleskin:
- Lots of mumble chatter about how much the PAX hated this so we know YHC did some thing right… for once.
- Moving forward we will ensure that our AI music selection DOES NOT include any more Hansen songs. I had that damn MBOP song in my head all day long!
- YHC switch from Spotify to Apple Music. Still working on the play lists. This lead to some …. lets say interesting…. music coming from my player. I blame Apple of course
- Prayers out to all the Mom’s suffering. We pray for ease in their situations and calm for the borthers struggling.